Soylent Orange

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O	P	Q	R	S	T	U	V	W	X	Y	Z	AA	AB	AC	AD	AE	AF	AG	AH	AI
1	Directions	Serving size	#servings	Add	shopping list	units	Cost(est.)	Calories	Carbs	Fat	Protein	Fiber	Vit A	Vit D	Vit E	Vit K mcg	Vit C	Vit B1(thiamine)	Vit B2 (riboflavin)	Vit B3 (niacin)	Vit B5 (pantothetic)	Vit B6 (pyridoxal)	Vit B9 (folate mcg)	Vit B12 mcg	Choline	Potassium	Sodium	Calcium	Phosphorus	Magnesium	Zinc	Iron	Copper	Selenium mcg	Iodine
2	Milk (whole)	8oz	3	24oz/3cups	5.25	qts	0.66	480	39	27	24	0	750	293				0.3	1.2		2.7	0.3	36.6	3.3	104.7	1050	293	828	666	73.2	3			27
3	Orange Juice (concentrate/with water)	2oz/8oz	1	8oz/1cup	14	oz	0.5	112	26.8	0.1	1.7	0.5	266				96.9	0.2		0.5	0.4	0.1	110		13.9	473		22.4	39.8	24.9	0.1	0.2	0.1
4	Oats (flour, ground)	1/2 cup	2	1 cup	7	cups	0.16	300	52	6	10	8						0.4	0.1	0.9	0.9	0.1	25.9		32.7	293		42	332	112	2.9	3.4	0.3	23.4
5	Sunflower seeds (raw/dried, or butter)	1oz	1	1oz	7	oz	0.18	164	5.6	14.4	5.8	2.4			9.3			0.4	0.1	2.3	0.3	0.4	63.6		7.2	181			185	91	1.4	1.5	0.5	14.8
6	Banana	1 med	2	2 pcs	14	pcs	0.5	200	27	0.4	1.3	3					10.3		0.1	0.8	0.4	0.4	23.6		11.6	422				31.9
7	Marmite	1 tsp	1	1 tsp	7	tsp	0.12	15	1.5	0	2.3	0.2						0.35	0.42	9.6			150	0.9		156	240	5.2		10.8	0.1			1.1
8	KCl (nusalt or equiv)	1 gram	0		0	gram	nil																			500
9	Total (% RDA)						2.12	1271	151.9	47.9	45.1	14.1	1016 (113%)	293 (73%)	9.3 (31%)	unknown/not listed in nutr.	107.2 (179%)	1.65 (110%)	1.92 (113%)	14.1 (72%)	4.7 (47%)	1.3 (65%)	409.7 (103%)	4.2 (66%)	170.1 (34%)	3075 (87%)	791 (33%)	897.6 (90%)	1222.8 (122%)	343.8 (86%)	7.5 (50%)	5.1 (30%)	.9 (45%)	69.5 (100%)
10	Macros as configured w/1x whey scoop							1391	46%	33%	21%
11	Notes on deficiencies													d3+k2 supp	extra uneccesary? Deficiency incredibly rare	pickles, clelery, other greens=k1, k2 supp				meats	Whey , eggs	bananas	hummus	meats, eggs, cheese	meats, eggs	Eat more, you can never get too much				1 square dark chocolate 20%+ RDA	mollusks, beef, crustaceans, seaweed	1oz dark chocolate = 19%	1oz dark chocolate = 25%		Seaweed snacks
12	What to add to alter macros								sugar or chocolate syrup	olive oil/CO (251c/oz)	whey(~120c/ 25g protein)
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